筋トレは1日にして成らず!筋トレの効果が出るまでの期間

筋トレの効果が出る期間には段階があり、効果を実感するには長期的な期間で筋トレをしなければいけません。よく筋トレの効果は3ヵ月で出ると言いますが、それには理由があり効果の段階を知ることでそれは分かり、より効果が実感できるようになります。また、筋トレの効果が出る期間を過ぎた際の、筋肉の成長を継続する注意点もご紹介します。

筋トレの効果が出る期間

トレーニングの効果を実感する要因には、「神経的要因」と「筋肉の要因」の2つがあります。神経的要因はトレーニングを始めて1~2ヶ月の初期段階に向上し、主に神経の伝達が発達し、運動能力が向上します。筋トレを始めてすぐに使用重量や回数の向上が見られますが、それらは神経的要因によるもので、神経伝達能力の向上や筋トレのテクニックの向上などで起こります。筋肉の要因は筋トレを始めた初期から始まっているのですが、その伸び方は穏やかで筋力やパワーといった能力の向上は、神経的要因が緩やかになってから実感が現れます。筋トレの効果が3ヵ月で出るというのは、神経的要因が緩やかになり筋トレの動きに適応でき、筋の発達が本格的に始まるタイミングと言えます。

筋トレの効果が出る期間を過ぎたら

筋トレの効果が出る期間が過ぎ、半年、一年と筋トレを続けると成長が伸び悩んでしまう時期が訪れてしまいます。それは筋肉が筋トレによる負荷に慣れ、その負荷以上の効果が望めなくなってしまうからです。慣れを防ぎ筋肉を成長させるには、「過負荷の原則」や「漸進性の原則」といった筋トレの原則を守らなければいけません。
・過負荷の原則とは
オーバーロードの原則とも呼ばれ、筋トレで筋肉の成長を図る場合には一定以上の負荷を与える必要があります。同じ負荷で筋トレを続けていたら、ある程度までの成長は見込めてもそれ以上の成長はしません。成長を求めるのなら、今以上の負荷で筋トレをしなければいけません。
・漸進性の原則とは
筋トレ内容を低い負荷から高い負荷へとレベルアップしていくもので、個人のレベルに合わせて適切な筋トレをすれば能力は向上します。

筋トレの長期間の効果

筋トレを始めてすぐは神経的要因で、3ヵ月以降は筋肉の成長と言いましたが、その期間が過ぎてもそれらの効果が無くなるわけではありません。神経的要因とは動員できる筋肉を動かすための神経が増え、新しい動きがよりスムーズに出来るようになることであり、筋肉への伝達能力が向上することです。筋トレを続けていくと大胸筋をピクピクと動かせるようになるのも、神経的要因と言えます。また、筋トレの長期間の効果には神経的要因や筋肉の成長の他にも、「体脂肪の減少」、「無酸素性能力の向上」、「骨密度の向上」など、様々な効果があります。

筋トレの効果が出る期間は焦らず鍛えよう

「ローマは1日にして成らず」とことわざにありますが、「筋トレも1日にして成らず」で、筋トレは長期間の努力で効果があらわれます。初期の段階で使用重量や回数の負荷が上がり筋肉が付いたと思っても、それは神経的要因で筋肉が付いたわけではありません。筋トレは3ヵ月で効果が出ると言いますが、3ヵ月以降も続けることが大切で、そこから筋肉が本格的に付いていきます。筋トレは効果が出るまで、焦らずにじっくりと鍛えていくことが大切になっています。

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